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Are You Here? Are You Now? Are You Present?

We can stay open to these moments of change by simply being aware of them. Right now, just stop and take a deep breath. As you breath out, just notice how your body feels, the chair you are sitting on, and the room you are in. That’s all. It only takes an instant to be in the present.

Contrary to common belief, it can be immensely liberating to have nothing going on, to discover that the whole universe is contained in this moment. To realize that nothing more is required of us than to just be aware and present. What a relief! Finally, we can experience this reality just as it is, without expectation, prejudice, or longing, or without the desire for something to be different. This invites a deep sense of completion, that there really is nowhere else we need to be or go. It is impossible to think of somewhere else as being better as the grass is vividly green exactly where we are. Someone once asked Ed if he had ever experienced another dimension. He replied, “Have you experienced this one?”

Meditating In the Moment

When we meditate by simply watching the flow of the breath, it naturally brings us into the present. The breath is just breathing, and yet it is never the same, each breath is completely different to the last one. You can silently repeat, “I am here, I am now, I am present! I am here, I am now, I am present!”

Practice: Being and Breathing Meditation

Sit comfortably with your back straight, hands are in your lap, eyes are closed. Spend a few minutes settling your body, being aware of the room around you and the chair you are sitting on.

Now bring your focus to your breathing, just watch the natural movement of air as you breathe in and out. Silently repeat, “Breathing in, Breathing out.”

Stay with watching your breath. If your mind starts to drift just see your thoughts as birds in the sky and watch them fly away. Then come back to the breath.

Anytime you get distracted, bored, or stressed, just come back to the breath, to this moment now. Silently repeat, “I am here, I am now, I am present! I am here, I am now, I am present!”

You can do this for a few minutes or as long as you like. When you are ready, take a deep breath and let it go, open your eyes, and move gently.

What keeps you from being here and now? Do comment below.


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Ed and Deb Shapiro

You can learn more in our book, Be The Change: How Meditation Can Transform You and the World, forewords by the Dalai Lama and Robert Thurman, with contributors Marianne Williamson, Jane Fonda, Ram Dass, Byron Katie and others. Our 3 meditation CD’s: Metta—Loving kindness and Forgiveness; Samadhi–Breath Awareness and Insight; and Yoga Nidra–Inner Conscious Relaxation, are available at:


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12:53PM PDT on Nov 1, 2011

It's true about the moment, isn't it? I find it easy to run ahead, either with dread or with anticipation. After reading the article, I sat in the chair and stretched, looked out into the night, listened to Ian Dury, and thought life wasn't really too bad in the present moment!

11:18PM PDT on Jul 30, 2011

thank u :)

3:54PM PDT on Jun 19, 2010

thanks for the post.
I find it dificult to stay in the present. depending on my mood I either worry about what I have done or what I may face in the future. At best I plan the things that I would like to do in the future. It is suprisingly hard to stay in the present, but I am getting better at it.
About a year ago I became awear that I had been trained over many years to continualy think about what I will be doing next it the interest of efficiency , multitasking and increased output. I also became awear that it was making me stressed, unhappy and inefficient as I was failing to give my full atention to what I was doing now.

10:50AM PDT on Jun 18, 2010

I am always plannig for the future, never in the now. Thanks for this article. I stopped and and looked around my room and said, "That is ..., this is... and I did get a small sense of being in the present. I just need practice. Many thanks.

6:45AM PDT on Jun 18, 2010

jo K - Thanks for ya comment --just to let you know we offer our blog/article at no cost at all. Hope you benefit like the 40 others who have said they appreciate it!

Also the cd's and books have helped thousands-

Treasure Yourself - Ed

10:45PM PDT on Jun 17, 2010

that's one lovely article :) thanks!

8:04AM PDT on Jun 17, 2010

Be here now.

8:04AM PDT on Jun 17, 2010

Thank you.

12:13AM PDT on Jun 17, 2010


10:21AM PDT on Jun 16, 2010

@Victoria, Living in the moment is not supposed to feel like a forced regimen. If we observe carefully we always live in the moment.. did you think we had choice in this matter? The only choice is surrender, surrender to life as it comes to you without judgement, anticipation, anxiety or fear. There is also requirement for acceptance. If I may suggest, try to understand that you are not your thoughts, nor the emotions which come from thoughts. These things are a desire place to be in control, and this is impossible, for if it were everyone would be enlightened as easy as falling off of a log. The attachment to thoughts is the desire to attachment. To follow your thoughts without a care. This is also impossible. Just watch your thoughts as they flow by, why give preeminence to one thought over another? That is the way to insanity. And don't feel bad, most of our fellow humans are living the lives of drunken monkeys. It's not their fault nor are they at fault. The mind is an exquisite tool, but you must be the master and watch the mind.. otherwise it will dictate your every action and reaction in your life. Just look "inside" find what makes you smile and be content with yourself. You are a beautiful being of love and light. So I say to you, Namaste!

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